High in unsaturated fatty acids. Milk and dairy products. Meat and meat products

The atoms in the molecules of the compounds are open and linear. The basis - . The number of its atoms in bold ones is always even.

Counting carbon in carboxyls, its particles can be from 4 to 24. However, there are not 20 fatty people, but more than 200. This diversity is associated with additional constituent molecules, as well as differences in structure. There are atoms that are the same in composition and number of atoms, but differ in their location. Such compounds are called isomers.

Like all fats, free fatty acid lighter than water and do not dissolve in it. But substances of the class dissociate in chloroform, diethyl ether, and acetone. All these are organic solvents. Water is classified as inorganic.

Fat people are not susceptible to these. Therefore, while cooking soup, fats accumulate on its surface and freeze into a crust on the surface of the dish while in the refrigerator.

By the way, fats do not have a boiling point. Only water boils in the soup. in fats remain in their usual state. Heating it to 250 degrees changes it.

But even with it, the compounds do not boil, but are destroyed. The breakdown of glycerol produces the aldehyde acrolein. It is also known as propenal. The substance Strong smell Moreover, acrolein irritates the mucous membranes.

Each fatty acid has a separate boiling point. The oleic compound, for example, boils at 223 degrees. At the same time, the melting point of the substance is 209 degrees lower on the Celsius scale. This indicates non-saturation. This means that it contains double bonds. They make the molecule mobile.

Saturated fatty acids have only single bonds. They strengthen the molecules so the compounds remain at room temperature and below. However, we’ll talk about the types of fatty foods in a separate chapter.

Types of fatty acids

The presence of only single bonds in saturated fat molecules is caused by the completion of each bond with hydrogen atoms. They make the structure of molecules dense.

The strength of the chemical bonds of saturated compounds allows them to remain intact even when boiled. Accordingly, in cooking, class substances retain their benefits, even in stews or soups.

Unsaturated fatty acids with double bonds are divided according to their number. The minimum is one bond between carbon atoms. Its two particles are doubly bound to each other. Accordingly, the molecule is missing two hydrogen atoms. Such compounds are called monounsaturated fatty acids.

If there are two or more double bonds in a molecule, this is an indication of polyunsaturated fatty acids. They are missing at least four hydrogen atoms. Mobile carbon bonds make substances of the class unstable.

Passes easily fatty acid oxidation. Connections deteriorate both in light and when heat treatment. By the way, outwardly all polyunsaturated fatty acids are oily liquids. Their density is usually slightly less than that of water. The latter indicator is close to one gram per cubic centimeter.

At the points of double bonds the polyline saturated acids there are curls. These springs in molecules do not allow atoms to bunch up into “crowds”. Therefore, the substances of the group remain liquid even in cold weather.

Monounsaturated ones harden at sub-zero temperatures. Have you tried putting olive oil in the refrigerator? The liquid hardens because it contains oleic acid.

Unsaturated compounds are usually called omega fatty acids. Letter Latin alphabet in the name indicates the location of the double bond in the molecule. Hence omega - 3 fatty acids, omega-6 and omega-9. It turns out that in the first, double bonds “start” from the 3rd carbon atom, in the second from the 6th, and in the 3rd from the 9th.

Scientists classify fatty acids not only by the presence or absence of double bonds, but also by the length of the atomic chains. Short-chain compounds have from 4 to 6 carbon particles.

This structure is characteristic of exclusively saturated fatty acids. Synthesis they are possible in the body, but the lion's share comes from food, in particular dairy products.

Due to short-chain compounds they have antimicrobial effect, protecting the intestines and esophagus from pathogenic microorganisms. So, milk is not only good for bones and teeth.

Medium chain fatty acids have from 8 to 12 carbon atoms. Their combinations are also found in dairy products. However, in addition to them, medium-chain acids are also found in the oils of tropical fruits, for example, avocado. Remember how fatty this fruit is? Oils in avocados occupy at least 20% of the weight of the fruit.

Like short-chain, medium-length acid molecules, they have a disinfecting effect. Therefore, avocado pulp is added to masks for oily skin. Fruit juices solve the problem of acne and other rashes.

The third group of fatty acids according to the length of their molecules is long-chain. They have from 14 to 18 carbon atoms. With this composition, they can be saturated, monounsaturated, and polyunsaturated.

Not every human body is capable of synthesizing such chains. Approximately 60% of the world's population “makes” long-chain acids from others. The ancestors of other people ate mainly meat and...

The animal diet reduced the production of a number of enzymes necessary for the independent production of long-chain fatty compounds. Meanwhile, these include those necessary for life, for example, arachidonic acid. It is involved in the construction of cell membranes, helps transmit nerve impulses, stimulates mental activity.

Fatty acids that are not produced by the human body are called essential. These include, for example, all omega-3 compounds and most omega-6 substances.

Omega-9 does not need to be produced. Group compounds are classified as non-essential. The body does not need such acids, but can use them as a replacement for more harmful compounds.

So, higher fatty acids Omega-9s are becoming an alternative to saturated fats. The latter lead to an increase in the level of bad cholesterol. With omega-9 in the diet, cholesterol remains normal.

Application of fatty acids

Omega fatty acids in capsules sold for addition to food and cosmetics. Accordingly, the body needs substances, both internal organs and hair, skin, and nails. The issue of the role of fatty acids in the body was touched upon in passing. Let's expand on the topic.

So, fatty acids of the unsaturated group serve as oncoprotectors. This is the name given to compounds that inhibit the growth of tumors and, in general, their formation. It has been proven that a constant level of omega-3 in the body minimizes the likelihood of prostate cancer in men and breast cancer in women.

In addition, fatty acids with double bonds regulate menstrual cycle. Its chronic failures are a reason to check the level of omega-3.6 in the blood and include them in the diet.

The lipid barrier of the skin is a collective of oily skin. Here we have unsaturated linolenic, oleic and arachidonic acids. The film made from them blocks the evaporation of moisture. As a result, the integument remains elastic and smooth.

Premature skin aging is often associated with disruption and thinning of the lipid barrier. Accordingly, dry skin is a signal of a lack of oily oils in the body. acids In feces you can check the level of required connections. It is enough to pass an extended coprogram analysis.

Without a lipid film, hair and nails dry out, break, and flake. It is not surprising that unsaturated fatty acids are widely used by cosmetologists and pharmacists.

Focus on unsaturated acids caused by their benefits for the body and appearance. However, this does not mean that saturated compounds carry only . Adrenal enzymes are not needed to break down substances with only single bonds.

Saturated body assimilates as simply and quickly as possible. This means that the substances serve as an energy resource, like glucose. The main thing is not to overdo it with the consumption of saturated ones. The excess is immediately deposited in the subcutaneous fat tissue. People consider saturated acids harmful because they often do not know what to do.

Not so useful in industry free fatty acids, how many of their connections. They are mainly used for their plastic properties. So, fatty acid salts used to improve the lubricity of petroleum products. Enveloping parts with them is important, for example, in carburetor engines.

History of knowledge of fatty acids

In the 21st century price for fatty acids, as a rule, bites. The hype about the benefits of omega-3 and omega-6 has caused consumers to shell out thousands for jars of dietary supplements containing only 20-30 tablets. Meanwhile, 75 years ago there was no mention of fat people. The heroines of the article owe their fame to Jim Dyerberg.

This is a chemist from Denmark. The professor became interested in why the Eskimos are not among the so-called cores. Dyerberg had a hypothesis that the reason was in the diet of the northerners. Their diet was dominated by fats, which is not typical for the diet of southerners.

We began to study the composition of the blood of Eskimos. They found an abundance of fatty acids in it, in particular eicosapentaenoic and docosaxenoic acids. Jim Dyerberg introduced the names of omega-3 and omega-6, but did not prepare sufficient evidence base their effects on the body, including health.

This was done already in the 70s. By that time, the composition of the blood of the inhabitants of Japan and the Netherlands had also been studied. Extensive research has made it possible to understand the mechanism of action of fatty acids in the body and their importance. In particular, the heroines of the article are involved in the synthesis of prostaglandins.

These are enzymes. They are able to expand and narrow the bronchi, regulate muscle contractions and gastric secretion. But it’s difficult to figure out which ones are in abundance in the body and which ones are lacking.

A fitness device that “reads” all the body’s indicators, and even a more cumbersome setup, has not yet been invented. All that remains is to guess and be attentive to the manifestations of your body and nutrition.

But it also has other important functions: supplying the body with necessary fatty acids (some of which are essential) and fat-soluble vitamins A, D and E. Fats form the lipid barrier of our skin, preventing moisture from evaporating and protecting skin covering from drying out. Fat helps the body use proteins and carbohydrates efficiently. Sufficient fat content is necessary for good brain activity, concentration, memory.

But fat is different from fat, and the world of fat is so diverse and rich that you can get confused and confused. There are animal and vegetable fats (oils), solid and liquid, refractory and fusible.

So which fats benefit us and which harm us? - you ask. The question cannot be asked that way. Both the harm and benefit of fats depend only on their quantity in the diet and combination. All natural fats and oils are mixtures of saturated, mono- and poly unsaturated fats. Any conditionally “healthy” fat does not contain a large number of harmful fats, in any “harmful” - healthy.

Fats (aka triglycerides) belong to the class of lipids and are natural organic compounds esters of glycerol and fatty acids. But these fatty acids are divided into: Saturated and unsaturated .

If there is at least one free carbon bond in a fatty acid molecule that is not connected to hydrogen, it is an unsaturated acid; if there is no such bond, then it is saturated.

Saturated fatty acids are found in large quantities (up to 50% of the total mass) in solid animal fats. The exception is palm and coconut oil- despite their plant origin, their fatty acids are saturated. Saturated acids - butyric, acetic, margaric, stearic, palmitic, arachidic, etc. Palmitic acid– one of the most common fatty acids in lipids of animals and plants. In animal fats and cottonseed oil, this acid makes up a quarter of all fatty acids. Palm oil is the richest in palmitic acid (almost half the amount of all fatty acids).

Unsaturated fatty acids are found mainly in liquid vegetable oils and seafood. In many vegetable oils their content reaches 80-90% (in sunflower, corn, flaxseed, etc.). Animal fats also contain unsaturated acids, but their amounts are small. Unsaturated acids include: palmitoleic, oleic, linoleic, linolenic arachidonic and other acids. There is another subtlety here: unsaturated fatty acids, in the molecule of which there is one free carbon bond, are called monounsaturated, those with two or more of these bonds are called polyunsaturated.

Monounsaturated fatty acids are not essential, since our body is capable of producing them. The most common of the monounsaturated fatty acids, oleic acid, is found in large quantities in olive oil, avocado oil and peanut oil. This type of acid is believed to help lower blood cholesterol levels.

Polyunsaturated fatty acids (omega-6 acid complex) –
Contained in sunflower oil, soybean oil, vegetable margarine.

Polyunsaturated fatty acids (omega-3 acid complex) . In terms of usefulness, they come first, as they have broad action on various systems body: have a positive effect on cardiac activity, eliminate depression, prevent aging, decrease cognitive and mental abilities with age and have many other useful qualities. They belong to the so-called “essential” fatty acids, which the body cannot synthesize on its own and which must be supplied with food. Their main source is sea ​​fish and seafood, and the further north the fish lives, the more omega-3 acids it contains. Similar fatty acids are found in some plants, nuts, seeds, and oils obtained from them. The main one is alpha-linolenic acid. There is a lot of it in rapeseed, soybean oils, flaxseed and camelina oils. They should not be cooked but should be added to salads or taken as a dietary supplement. A completely plant-based omega-3 acid cannot replace sea acid: only a small part of it is converted in our body into the same acids found in fish.

The fats we choose

Comparing the most common fat products, we are surprised to notice that vegetable oils are ahead of both butter and lard in terms of calorie content, and olive oil contains almost no polyunsaturated fatty acids.

Sunflower oil (omega-6 acids). The most traditional vegetable oil in our latitudes. Contains a lot of polyunsaturated fatty acids, but too little omega-3 fats. This is its main disadvantage.
Total fat content – ​​98%
Saturated fat – 12 g
Monounsaturated – 19 g
Polyunsaturated 69 g of which: omega-6 – 68 g; omega-3 – 1 g
Calorie content – ​​882 kcal

Olive oil (omega-9).
Total fat content – ​​98%
Saturated fat – 16 g
Monounsaturated –73 g
Polyunsaturated – 11 g, of which: omega-6 – 10 g; omega-3 – 1 g
Calorie content – ​​882 kcal
Content percentage polyunsaturated acids is small, but it contains a huge amount of oleic acid. Oleic acid is present in the membranes of plant and animal cells and helps maintain the elasticity of arteries and skin. At high temperatures it is stable (which is why olive oil is good for frying). Yes, and it is absorbed better than others. Olive oil is well tolerated even by people suffering from digestive disorders, liver and gallbladder diseases. Moreover, such patients are even recommended to take a spoonful of olive oil- it has a slight choleretic effect

Linseed oil(source of omega-3 acids). Ideal source rare in the normal diet and the most valuable omega-3 fats. Used as food supplement 1 tablespoon per day.
Total fat content – ​​98%
Saturated fat – 10 g
Monounsaturated – 21 g
Polyunsaturated – 69 g including: omega-6 – 16 g; omega-3 – 53 g
Calorie content – ​​882 kcal

Butter. Real butter contains at least 80% milk fat.
Total fat content – ​​82.5%
Saturated fat – 56 g
Monounsaturated – 29 g
Polyunsaturated – 3 g
Cholesterol – 200 mg
Calorie content – ​​781 kcal
Contains vitamins (A, E, B1, B2, C, D, carotene) and lecithin, which reduces cholesterol levels, protects blood vessels, stimulates the immune system, and helps fight stress. Easy to digest.

Salo.
Total fat content – ​​82%
Saturated fat – 42 g
Monounsaturated – 44 g
Polyunsaturated – 10 g
Cholesterol – 100 mg
Calorie content – ​​738 kcal
Pork lard contains valuable polyunsaturated arachidonic acid, which is generally absent in vegetable oils. It is part of cell membranes, is part of the heart muscle enzyme, and is also involved in cholesterol metabolism. Moreover, in terms of the content of unsaturated fatty acids, lard is much ahead of butter. That is why the biological activity of lard is five times higher than that of butter and beef fat.

Margarine.
Total fat content – ​​82%
Saturated fat – 16 g
Monounsaturated – 21 g
Polyunsaturated – 41 g
Calorie content – ​​766 kcal
Replaces butter, does not contain cholesterol. Is different high content unsaturated fatty acids. If margarine contains a low content of trans fats (soft margarine), which are formed during the partial hydrogenation (hardening) of liquid oils, then its dietary qualities are good enough to replace butter.

The only ones definitely unhealthy fats- these are trans fats! Independent studies support a link between diets high in trans fats and coronary heart disease. In 1994, it was found that trans fats are responsible for about 30 thousand deaths from heart disease in the United States each year.

So what fats and oils should you choose (since you can’t do without them)? Nutritionists have not yet come to a consensus on how much cholesterol (which is also vital) and fatty acids a healthy person should receive. So - more variety, use all the rich natural potential of fats, but do not overdo it with the quantity. Everything is good in moderation!

And these two videos will tell you how to prepare salmon rolls.

Place in the freezer

Fats in the human body play both energy and plastic roles. In addition, they are good solvents for a number of vitamins and sources of biologically active substances.

Fat improves the taste of food and causes a feeling of long-term satiety.

The role of fats in the process of culinary processing of food is great. They give it special tenderness, improve organoleptic qualities and increase nutritional value. Due to the low oxidation of fat, 1 g of it when burned gives 9.0 kcal, or 37.7 kJ.

A distinction is made between protoplasmic fat, which is a structural element of cell protoplasm, and reserve fat, which is deposited in adipose tissue. With a lack of fat in the diet, disturbances in the state of the body occur (weakening of immunological and defense mechanisms, changes in the skin, kidneys, vision organs, etc.). Experiments on animals have proven a shortening of life expectancy with insufficient fat content in the diet of animals.

CHEMICAL COMPOSITION AND BIOLOGICAL VALUE OF FATS

Fatty acids are divided into saturated (saturated) and unsaturated (unsaturated). The most common saturated fatty acids are palmitic, stearic, butyric and caproic. Palmitic and stearic acids are high molecular weight and are solid substances.

Saturated fatty acids are found in animal fats. They have low biological activity and can have a negative effect on fat and cholesterol metabolism.

Unsaturated fatty acids are widely present in all dietary fats, but most of them are found in vegetable oils. They contain double unsaturated bonds, which determines their significant biological activity and ability to oxidize. The most common are oleic, linoleic, linolenic and arachidonic fatty acids, among which arachidonic acid has the greatest activity.

Unsaturated fatty acids are not formed in the body and must be administered daily with food in an amount of 8-10 g. Sources of oleic, linoleic and linolenic fatty acids are vegetable oils. Arachidonic fatty acid is almost not found in any product and can be synthesized in the body from linoleic acid in the presence of vitamin B6 (pyridoxine).

A lack of unsaturated fatty acids leads to growth retardation, dryness and inflammation of the skin.

Unsaturated fatty acids are part of the membrane system of cells, myelin sheaths and connective tissue. Their participation in fat metabolism and in converting cholesterol into easily soluble compounds that are excreted from the body.

To provide physiological need To maintain the body in unsaturated fatty acids, it is necessary to introduce 15-20 g of vegetable oil into the diet daily.

Sunflower, soybean, corn, flaxseed and cottonseed oils, in which the content of unsaturated fatty acids is 50-80%, have high biological activity of fatty acids.

Biological value fats are characterized by their good digestibility and the presence in their composition, in addition to unsaturated fatty acids, tocopherols, vitamins A and D, phosphatides and sterols. Unfortunately, none of the dietary fats meet these requirements.

FAT-LIKE SUBSTANCES.

Fat-like substances—phospholipids and sterols—are also of some value to the body. Of the phospholipids, the most active action contains lecithin, which promotes digestion and better exchange fats, increased secretion of bile.

Lecithin has a lipotropic effect, i.e. it prevents fatty liver and prevents the deposition of cholesterol in the walls of blood vessels. A lot of lecithin is found in egg yolks, milk fat, and unrefined vegetable oils.

The most important representative of sterols is cholesterol, which is part of all cells; there is especially a lot of it in nervous tissue.

Cholesterol is part of the blood, participates in the formation of vitamin D3, bile acids, gonadal hormones.

Impaired cholesterol metabolism leads to atherosclerosis. About 2 g of cholesterol is formed from fats and carbohydrates in the human body per day, 0.2-0.5 g is obtained from food.

The predominance of saturated fatty acids in the diet enhances the formation of endogenous (internal) cholesterol. Largest quantity cholesterol is found in the brain, egg yolk, kidneys, fatty varieties meat and fish, caviar, butter, sour cream and cream.

Cholesterol metabolism in the body is normalized by various lipotropic substances.

In the body there is a close connection between the metabolism of lecithin and cholesterol. Under the influence of lecithin, the level of cholesterol in the blood decreases.

To normalize fat and cholesterol metabolism, a diet rich in lecithin is necessary. When lecithin is introduced into the diet, it is possible to reduce the level of cholesterol in the blood serum, even if foods containing large amounts of fat are included in the diet.

Overheated fats.

The production of crispy potatoes, fish sticks, frying vegetables and canned fish, as well as making fried pies and donuts. Vegetable oils used for these purposes are subjected to heat treatment in the temperature range from 180 to 250 °C. With prolonged heating of vegetable oils, the process of oxidation and polymerization of unsaturated fatty acids occurs, resulting in the formation of cyclic monomers, dimers and higher polymers. At the same time, the unsaturation of the oil decreases and oxidation and polymerization products accumulate in it. Oxidation products formed as a result of prolonged heating of oil reduce its nutritional value and cause the destruction of phosphatides and vitamins in it.

In addition, such oil has an adverse effect on the human body. It has been established that long-term use of it can cause severe irritation gastrointestinal tract and cause the development of gastritis.

Overheated fats also affect fat metabolism.

Change in organoleptic and physical and chemical properties vegetable oils used for frying vegetables, fish and pies, usually occurs in case of non-compliance with the technology of their preparation and violation of the instructions “On the procedure for frying pies, using deep fat and monitoring its quality”, when the duration of heating the oil exceeds 5 hours, and the temperature — 190 °C. The total amount of fat oxidation products should not exceed 1%.

The body's need for fats.

Fat rationing is carried out depending on the age of the person, the nature of his labor activity and climatic conditions. In table Table 5 shows the daily fat requirement of the adult working population.

For young and middle-aged people, the ratio of protein to fat can be 1:1 or 1:1.1. The need for fat also depends on climatic conditions. In northern climatic zones, the amount of fat can be 38-40% of daily calories, in the middle - 33, in the southern - 27-30%.

Biologically optimal is the ratio in the diet of 70% animal fat and 30% fat of vegetable origin. In adulthood and old age

the ratio can be changed upward specific gravity vegetable fats. This ratio of fats allows you to provide the body with a balanced amount of fatty acids, vitamins and fat-like substances.

Fat is an active reserve of energy material. With fats, substances necessary to maintain the body’s activity are supplied: in particular, vitamins E, D, A. Fats help the absorption from the intestines of a number of nutrients. The nutritional value fats are determined by their fatty acid composition, melting point, the presence of essential fatty acids, degree of freshness, and taste. Fats consist of fatty acids and glycerol. The meaning of fats (lipids) is diverse. Fats are contained in cells and tissues, participating in metabolic processes.

IN liquid fats are unsaturated fatty acids(most vegetable oils and fish fats contain them), solid fats contain saturated fatty acids - fats of animals and birds. Of the solid fats, lamb and beef fat are the most refractory and difficult to digest; milk fat is the easiest. The biological value is higher than fats rich in unsaturated fatty acids.

Of particular importance are POLYUNSATURATED ESSENTIAL FATTY ACIDS: linoleic and arachidonic. Like vitamins, they are almost never produced by the body and must be obtained through food. These substances are an important component of cell membranes, necessary for regulating metabolism, especially cholesterol metabolism, and form tissue hormones (prostaglandins). Sunflower, corn and cottonseed oil contain about 50% linoleic acid. 15-25 g of these oils meet the daily requirement for essential fatty acids. This amount is increased to 25-35 g for atherosclerosis, diabetes mellitus e, obesity and other diseases. However long-term use very large quantities of these fats can be harmful to the body. Fish fats are relatively rich in these acids; lamb and beef fats and butter are poor (3-5%).

Lecithin belongs to fat-like substances - phosphatides, which promotes digestion and good exchange fat and protein form cell membranes. It also normalizes cholesterol metabolism.

Lecithin also has a lipotropic effect, since it reduces the concentration of fats in the liver, preventing its obesity in diseases and the action of various poisons. The fat-like substance cholesterol is involved in the formation of essential acids. Deposition of cholesterol in the inner lining of the arteries - main feature atherosclerosis.

Plant products do not contain cholesterol.

Cholesterol limit the diet to 300-400 mg per day for atherosclerosis, cholelithiasis, diabetes, decreased thyroid function, etc. However, it must be borne in mind that even in a healthy body, cholesterol is formed 3-4 times more than what comes from food. Increased cholesterol formation occurs from various reasons, including poor nutrition, (excess animal fats and sugar in food), violation of diet.

Cholesterol metabolism is normalized by essential fatty acids, lecithin, methionine, and a number of vitamins and microelements.

The fat must be fresh. Since fats oxidize very easily. Overheated or stale fats accumulate harmful substances that lead to irritation. gastrointestinal tract, kidneys, metabolic disorders. Such fats are strictly prohibited in the diet. Need healthy person in various fats - 80-100 g per day. The quantitative and qualitative composition of fats may change in the diet. Reduced quantity Fats, especially refractory ones, are recommended for use in cases of atherosclerosis, pancreatitis, hepatitis, exacerbation of enterocolitis, diabetes, and obesity. And when the body is exhausted after serious illnesses and tuberculosis, it is recommended, on the contrary, to increase fat intake to 100-120 g per day.

Are you interested in knowing what unsaturated fatty acids are? In this article we will talk about what they are and what health benefits they provide.

Fats in the human body play an energy role and are also a plastic material for the construction of cells. They dissolve a number of vitamins and serve as a source of many biologically active substances.

Fats help increase taste qualities food and cause a feeling of prolonged satiety. If there is a lack of fat in our diet, disturbances in the body's condition may occur, such as changes in the skin, vision, kidneys, weakening of immunological mechanisms, etc. In experiments conducted on animals, it has been proven that an insufficient amount of fat in the diet helps reduce the duration of life. life.

Fatty or aliphatic monocarboxylic acids are present in plant and animal fats in esterified form. They are divided into two types depending on chemical structure and connections between saturated and unsaturated fatty acids. The latter are also divided into two types - monounsaturated and polyunsaturated fats.

Types of Unsaturated Fatty Acids

Unsaturated fatty acids are fatty acids that contain at least, one double bond in a fatty acid chain. Depending on the saturation, they are divided into two groups:

• monounsaturated fatty acids containing one double bond;
• polyunsaturated fatty acids containing more than one double bond.

Both types of unsaturated fats are predominantly found in plant products. These acids are considered healthier than saturated fatty acids. In fact, some of them have the ability to lower cholesterol and blood pressure, thereby reducing the risk heart disease. Linoleic acid, oleic acid, myristoleic acid, palmitoleic acid and arachidonic acid are some of them.

Foods containing monounsaturated fatty acids

• Olive oil
• Peanut butter
• Sesame oil
• rapeseed oil
• sunflower oil
• avocado
• almond
• cashew nuts
• peanut
• oil

Foods containing polyunsaturated fatty acids

• Corn oil
• Soybean oil
• Salmon
• sesame seeds
• soya beans
• sunflower seeds
• walnuts

Benefits of Unsaturated Fatty Acids

There are several benefits that unsaturated fatty acids provide to our health. Food products fats containing monounsaturated or polyunsaturated fats are considered healthier than those containing saturated fatty acids. The fact is that molecules of saturated fatty acids, entering the blood, tend to bind to each other, which leads to the formation of plaques in the arteries. Unsaturated fats, on the other hand, are made up of large molecules that do not form compounds in the blood. This leads to their unhindered passage through the arteries.

The main benefit of unsaturated fats is their ability to lower levels of “bad” cholesterol and triglycerides, thereby reducing the likelihood of heart disease such as strokes and heart attacks. Of course, it is almost impossible to eliminate all saturated fats from the diet, but many of them can be replaced unsaturated fats. For example, switching to olive or canola oil for cooking can greatly reduce your saturated fat intake.

Dietary fats contain fat soluble vitamins, such as vitamin A, D and E, which are necessary to maintain good health. and E are antioxidants and help maintain immune system so that we stay healthy. They also help in blood circulation and preventing the formation of plaque in the arteries. Vitamin D is essential for the growth and development of bones and muscles.

Other benefits of unsaturated fatty acids:

• have antioxidant effect;
• have an anti-inflammatory effect;
• reduce blood pressure;
• reduce the risk of certain cancers;
• improve the condition of hair and skin;
• improve blood flow (prevention of blood clots)

Important: fats consumed in food must be fresh. The fact is that fats oxidize very easily. Harmful substances accumulate in stale or overheated fats, which serve as irritants for the gastrointestinal tract, kidneys, and disrupt metabolism. IN dietary nutrition Such fats are strictly prohibited. Daily requirement A healthy person's fat content is 80-100 grams. During dietary nutrition, the qualitative and quantitative composition of fats may change. It is recommended to consume a reduced amount of fat for pancreatitis, atherosclerosis, hepatitis, diabetes, exacerbation of enterocolitis, and obesity. When the body is exhausted and during the recovery period after long-term illnesses, on the contrary, it is recommended to increase daily norm fat up to 100-120 g.